Training Log Archive: CraigIn the 31 days ending Mar 31, 2008:
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Monday Mar 31, 2008 #
Running (treadmill) 41:50 [2] 8.0 km (5:14 / km)
shoes: Adistar Cushion 5b
Cold and wet outside so I stayed inside. Thought about heading out after 10min warmin up on the treadmill but I decided staying on the treadmill would be a good way of enforcing an easy pace. Gradually picked pace up to 12km/h and stayed there to the end. Very tempted to increase the pace towards the end but managed to restrain myself (ran into the front of the treadmill a couple of times). Felt a bit of tightness in the heel after about 15 minutes but it had gone by 25 minutes.
Note
Upper lateral part of left calf tight and heel sore walking back to the car after work. Heel hurting between ankle and achilles as my heel hit the ground. No pain if I put my foot down flat instead of heel first.
Sunday Mar 30, 2008 #
Running tempo 1:08:23 14.78 km (4:38 / km) +300m 4:12 / km
shoes: Adistar Cushion 5b
Supposed to be an easy long run through John Forrest but the loop was a bit shorter than I thought and my legs just wanted to go on the downhills for some reason so it ended up being more of a longish tempo run. Tried not to push it but did one downhill km in 3:26 about half way around and had a bit of trouble holding myself back after that. Heel a bit sore around the base of the heel, on the lateral side and slightly more underneath than at the back. Switched to the medial side (and on the side more than underneath) suddenly as I ran past the dam wall at about 10km.
Apart from my heel I've been feeling great this week and really wanting to start training much harder.
Apart from my heel I've been feeling great this week and really wanting to start training much harder.
Saturday Mar 29, 2008 #
Event: ASC Galaxy & Canberra Cup
Orienteering race 15:10 [5] * 3.36 km (4:31 / km)
shoes: Adistar Cushion 5b
Nav Dash at ECU Joondalup. Lost 20 seconds on 2 because I thought it was going to be on the middle of the west side of the building when it was really on the corner. Noticed description on the map as I ran away after eventually stumbling across it and saw that they said building corner. Took the long way around on 3-4 because the map shows green on the south side of the path under the building. Brian stayed ahead of me by going under so I told him he had run through out of bounds according to the map. I obviously put tim off because he was ahead of me again at 7 only he was still looking for 5. I lost about 10 seconds running off course due to misreading the carparks on the way to 5. Lost another 20 seconds on 10 from not reading the map properly and assuming the black circle was some sort of man made feature in the middle of a courtyard. Eventually resorted to reading the map and descriptions and discovered it was on the sign at the end of the path I had run down to get to the courtyard. Ok to the finish but conscious of the fact I wasn't going as hard as I could have.
Rob Jessop beat me by 29 seconds and Steve got me by 6 seconds. Sten tried to psyche me out by giving me a hip and shoulder as he ran out of the start but I beat him by 18 seconds. Managed to hold Oscar off by just under a minute too. Before I started Rob made it sound as though he had made a complete mess of it but talking to him afterwards it sounded as though he lost less time than me.
Rob Jessop beat me by 29 seconds and Steve got me by 6 seconds. Sten tried to psyche me out by giving me a hip and shoulder as he ran out of the start but I beat him by 18 seconds. Managed to hold Oscar off by just under a minute too. Before I started Rob made it sound as though he had made a complete mess of it but talking to him afterwards it sounded as though he lost less time than me.
Running warm up/down 25:30 [2] 5.0 km (5:06 / km)
shoes: Adistar Cushion 5b
Warm up run through the streets and bushland around the edge of the map, 3.6km 17:38 + a couple of run throughs. Warm down 1.2k 7:00 loop around the lake and checking out what I did wrong on 4-5. Heel feeling a little sore on the warm down. I think it might have been a bit sore by the end of the warm up too but I don't really remember.
Friday Mar 28, 2008 #
Running 36:43 [2] 7.35 km (5:00 / km) +120m 4:37 / km
shoes: Adistar Cushion 5b
Easy peasy rehab loop. Felt good. Heel sore again. Saw the guy I passed on the hill yesterday and he reckons I nearly killed him.
Thursday Mar 27, 2008 #
Running hills 56:34 10.95 km (5:10 / km) +300m 4:33 / km
slept:6.3 weight:69.5kg shoes: Adistar Cushion 5b
Down Morrell and Hardey Rd to Helena River and back up O'Connor Rd. One of the Llamas was out on the road on Hardey Rd. It was slightly disturbing when it started heading straight for me when I got close but I think it was just heading back to the hole in the fence it got out through.
Heel started to get sore as soon as I got down to the river but when I started pushing a bit harder half way up O'Connor Rd the endorphins kicked in and I stopped feeling it. Passed a guy walking up the hill about 600m from the top and he said he would chase me up (I had seen him running up a couple of weeks ago when I was running down). I had already been going pretty hard for about 1km but when I could hear him getting closer I managed to find a bit extra and pull away again on the steeper bit near the top. Averaged 5min/km for the last 1.5km of the climb with about the last 2 minutes being pretty much flat out. Managed to keep running ok off the top until I got out of sight and then jogged home (at about 4:15/km). Started to feel the heel again as I cooled down. Today it was sore on the medial side of the heel just below and behind the ankle.
Heel started to get sore as soon as I got down to the river but when I started pushing a bit harder half way up O'Connor Rd the endorphins kicked in and I stopped feeling it. Passed a guy walking up the hill about 600m from the top and he said he would chase me up (I had seen him running up a couple of weeks ago when I was running down). I had already been going pretty hard for about 1km but when I could hear him getting closer I managed to find a bit extra and pull away again on the steeper bit near the top. Averaged 5min/km for the last 1.5km of the climb with about the last 2 minutes being pretty much flat out. Managed to keep running ok off the top until I got out of sight and then jogged home (at about 4:15/km). Started to feel the heel again as I cooled down. Today it was sore on the medial side of the heel just below and behind the ankle.
Wednesday Mar 26, 2008 #
Running 47:54 [3] 9.9 km (4:50 / km) +160m 4:29 / km
shoes: Adistar Cushion 5b
10k loop starting just before sunrise (7:20am). Quite cold and windy but nice once I got into the trees. Felt good and didn't try too hard to hold back. Heel pain was mild and fairly constant on the lateral side of the achilles attachment today.
Tuesday Mar 25, 2008 #
Running 1:03:54 12.61 km (5:04 / km) +240m 4:38 / km
shoes: Adistar Cushion 5b
From Club Sierra down Coppin Rd onto the MTB loop, off the end of Martin Rd down some dodgy old track and through the bush to Atkins Rd then a loop around the SE part of the 10k time trial course and back to the club. Heel good for the first half then some mild tenderness on and off in the second half. Felt quite good on the way back so threw in some surges when I felt like it.
Gym 30:00 [0]
Usual weights. Felt strong today.
Monday Mar 24, 2008 #
Running 49:35 [2] 9.9 km (5:01 / km) +160m 4:38 / km
slept:7.0 weight:69.4kg shoes: Adistar Cushion 5b
Easy run around the 10k loop. Felt ok but heel still a bit sore. Pain switched to my right heel for a while in the middle.
Sunday Mar 23, 2008 #
Running long 1:26:42 [2] 16.33 km (5:19 / km) +380m 4:45 / km
shoes: Adistar Cushion 5b
Easy run around old 10k time trial course (10.4km, 300m climb). Wanted to see how the tracks had recovered from being dug up a couple of years ago. All pretty runnable now, whole course would probably only be 30 seconds slower than originally now. Early in the run I met Todd Ingraham coming the other way looking for a girl in a white top (Belinda). They had left her behind running up O'Connor Rd and couldn't find her when they looped back after getting to the top. Ran back to O'Connor Rd with Todd and then left him there to wait for the rest of his search party. Looped back to O'Connor Rd at the end of my run to see if anyone was still there but no sign of anyone. I hope that means they found her.
Heel was a bit sore most of the time. Usually it was down the outside of the foot from just under the ankle down to about mid foot. Started to get a bit sore around the achilles attachment in the last 10 minutes.
Heel was a bit sore most of the time. Usually it was down the outside of the foot from just under the ankle down to about mid foot. Started to get a bit sore around the achilles attachment in the last 10 minutes.
Saturday Mar 22, 2008 #
Running warm up/down 10:00 [1] 1.4 km (7:09 / km)
Warm up jog on the treadmill before weights. A bit sore underneath left heel on the lateral side.
Gym 30:00 [0]
Usual weights.
Friday Mar 21, 2008 #
Running race 17:30 [5] 4.33 km (4:02 / km) +135m 3:30 / km
shoes: Adistar Cushion 5b
"5k" time trial. Felt good on the warm up and conditions seemed good so I was hoping for a good time today. Track seemed really soft along the powerline and up the first half of the hill. Didn't feel as though I ever got going very fast on this section but saw a 4 and 1 on my watch as I took a split at the top of the hill and thought it must have been 7:41 which I know is quick so started to feel a bit more positive. Speed felt much better through the next section. Saw a 1, 3, and 7 as I took a split at the top of O'Connor and thought maybe it was 13:07 or 13:17 which would have given me a shot at breaking 17. Felt quite strong on the final section and finished full of running. Very disappointing to see 17:30 at the finish, not that 17:30 is all that bad I had just built up my expectations a bit during the run so it was a bit of a let down. Turns out the early splits were actually 8:14 and 13:47 so I was never in the hunt to break 17 and actually finished quite strongly. I'd like to think the slow start was just due to the slow track conditions but I think that is probably only part of it.
Splits (Aug 07 - 17:31)
3:46 (3:28)
4:28 (4:20)
5:34 (5:45)
3:42 (3:59)
Splits (Aug 07 - 17:31)
3:46 (3:28)
4:28 (4:20)
5:34 (5:45)
3:42 (3:59)
Running warm up/down 29:40 [2] 5.65 km (5:15 / km) +80m 4:54 / km
shoes: Adistar Cushion 5b
Warm up run to start of time trial course, a few run throughs (felt really good on these) and jog home from finish.
Cycling (MTB) 1:23:00 [1] 20.65 km (14.9 kph) +220m
Rode out to Sawyers Valley and back with Rachel and Liam. Got another child seat last night so I had Liam on my bike this time. I was amazed how much easier it was to ride with Liam on my bike than the couple of times I have tried to ride Rachel's bike. I was attributing a lot of the difficulty to Liam's weight but it seems the weight is not such a problem on a bike the right size. Stopped for a while to visit Rob and Lois on the way home.
Thursday Mar 20, 2008 #
Running 51:40 [2] 9.9 km (5:13 / km) +160m 4:50 / km
shoes: Adistar Cushion 5b
10k loop. Left heel sore. Not sore on waking up this morning but got a bit sore under heel near back of arch very early, moved to outside of heel just above the ground after 5 minutes, faded through the middle stages then came back on the side of the heel and then a bit around the base of the achilles in the last few minutes. Stopped hurting as soon as I stopped running. Pretty much back to how it has been for most of the last 2 years.
Wednesday Mar 19, 2008 #
Note
(rest day)
Overdue. Left heel a bit sore until I got out of bed.
C • Sten 1
Running 34:32 [1] 5.0 km (6:54 / km) +80m 6:24 / km
shoes: Adistar Cushion 5b
Went to work early today and then got frustrated there so came home early enough to shuffle around the 5k loop with Rachel and Rob. Slow enough that it still counts as a rest day.
Tuesday Mar 18, 2008 #
Running intervals 1:00:00 13.25 km (4:32 / km) +150m 4:17 / km
slept:7.1 weight:69.7kg shoes: Adistar Cushion 5b
From Club Sierra out the railway trail to Sawyers Valley and back. Did 4k warm up then 8 x 600 hard / 400 easy except on the last one I just went hard for the whole km. Left heel had been a bit sore yesterday and I was feeling it a bit on the warm up but I stopped noticing it after a while. Feeling a bit tired today so took it a bit easy on the first few efforts on the way out but started to get going on the way back.
Warm up 4k 21.01 (5.38, 5.11, 5.20, 4.49)
8x600 hard / 400 easy 32:30 [1k(600pace)]
[4.14(3.57), 4.30(4.00), 4.30(4.02), 3.58(3.37), 4.00(3.32), 4.07(3.39), 3.48(3.24), 3.18(3.20)]
Warm down 1.25k 6.29
Still feeling much stronger than a few weeks ago but definitely feeling a bit tired now. I had planned a time trial on Thursday but I might try to take it a bit easier for the rest of the week instead.
Warm up 4k 21.01 (5.38, 5.11, 5.20, 4.49)
8x600 hard / 400 easy 32:30 [1k(600pace)]
[4.14(3.57), 4.30(4.00), 4.30(4.02), 3.58(3.37), 4.00(3.32), 4.07(3.39), 3.48(3.24), 3.18(3.20)]
Warm down 1.25k 6.29
Still feeling much stronger than a few weeks ago but definitely feeling a bit tired now. I had planned a time trial on Thursday but I might try to take it a bit easier for the rest of the week instead.
Gym 30:00 [0]
Lighter weights session than usual.
Monday Mar 17, 2008 #
Running 35:21 [3] 7.35 km (4:49 / km) +120m 4:27 / km
shoes: Adistar Cushion 5b
Rehab loop fairly late in the morning. Felt I was in a hurry from the start for some reason, probably work related. Legs felt fairly light and strong but still a bit stiff and sore from weights on Saturday. Tried to tell myself to slow down and make it the recovery run it was supposed to be but the message didn't really seem to get through.
Sunday Mar 16, 2008 #
Running long 1:26:10 15.8 km (5:27 / km) +360m 4:54 / km
slept:6.5 weight:69.6kg shoes: Adistar Cushion 5b
Longish run out on the 10k loop then down Atkins Rd, back through the gauntlet, around the firebreak to the end of Martin Rd and back onto the 10k loop to home. Very stiff tired and slow from the start. Sped up a bit but stayed stiff and tired. Feels as though it has been a hard week of training. It has been a long time since I have felt that. Looking forward to trying to start training properly after bridges.
Saturday Mar 15, 2008 #
Running tempo 53:21 12.0 km (4:27 / km) +80m 4:18 / km
shoes: Adistar Cushion 5b
Ran the 5k loop as a warm up in 25:06 then onto the treadmill for 5k at 16.5km/h (18:15) with 1k warm up and 1k warm down at 12km/h. Felt a little hard for the first couple of minutes then just seemed to get easier and easier. After a couple of km it was easy enough that I stopped thinking about running and started watching Harry and his bucket of dinosaurs on the TV Liam was watching in the next room. Felt as though I could have done another 5k at a faster pace if I wanted to so pretty happy with that. Much better than last week.
Gym 30:00 [0]
Friday Mar 14, 2008 #
Running 39:00 [2] 7.35 km (5:18 / km) +120m 4:54 / km
shoes: Adistar Cushion 5b
Rehab loop. Felt good. Some promising signs in the last couple of days. Hope it continues.
Thursday Mar 13, 2008 #
Running hills 1:14:35 12.57 km (5:56 / km) +350m 5:13 / km
slept:7.7 weight:69.9kg shoes: Adistar Cushion 5b
O'Connor Rd hills. Did a longer warm up of about 5k out the first part of the old 10k time trial loop. Roughly 3 sets of 3 hills with 2 sprints (one down and one up) on the bitumen between sets. Didn't really keep count and varied where I turned around on the hill depending on how I felt. Felt good at the start of the warm up but felt as though I was running out of energy by the end of it. Started to come good again after a couple of hills. Felt as though I was starting to get the ankle drive going a bit better today, particularly in the second half. Noticed my heels were hitting my butt on the sprints too which hasn't happened before.
Wednesday Mar 12, 2008 #
Running 40:32 [2] 7.35 km (5:31 / km) +120m 5:06 / km
shoes: Adistar Cushion 5b
Easy run around the rehab loop. Legs felt pretty heavy but no soreness which was a bit of a surprise because my calves were quite sore soon after finishing yesterday. No stiffness in the achilles on waking up this morning either which was a nice change.
Tuesday Mar 11, 2008 #
Running intervals 1:18:58 16.4 km (4:49 / km) +230m 4:30 / km
shoes: Adistar Cushion 5b
5x1k at about 3k pace with 1k jog recoveries on the bitumen along Charles Rd and a short distance around the corner into Phillips Rd. Warm up out to Charles Rd and out to Phillips Rd to try to find the flattest 1k stretch. None of it is actually flat but it is all pretty gentle with only the last 200m of Charles Rd being steep enough to really feel it.
Warm up 4.2km 22:45
up 3:37, rec 5:41
down 3:21, rec 5:30
up 3:27, rec 5:51
down 3:17, rec 7:16 (inc toilet stop)
up 3:31
Warm down 3.2km 16:04
Struggled to get going again after the toilet stop during the last recovery but I think I might have struggled on the last one anyway.
Didn't really mean for this to be such a long session but the warm down was a bit longer than usual due to running from home and looking for a flattish stretch of bitumen. Ended up being longer than I was planning for my long run this week.
Warm up 4.2km 22:45
up 3:37, rec 5:41
down 3:21, rec 5:30
up 3:27, rec 5:51
down 3:17, rec 7:16 (inc toilet stop)
up 3:31
Warm down 3.2km 16:04
Struggled to get going again after the toilet stop during the last recovery but I think I might have struggled on the last one anyway.
Didn't really mean for this to be such a long session but the warm down was a bit longer than usual due to running from home and looking for a flattish stretch of bitumen. Ended up being longer than I was planning for my long run this week.
Gym 30:00 [0]
Usual weights at Club Sierra.
Monday Mar 10, 2008 #
Note
slept:6.8 weight:70.6kg (rest day)
Sunday Mar 9, 2008 #
Running long 1:46:40 20.32 km (5:15 / km) +420m 4:45 / km
slept:7.6 weight:70.1kg shoes: Adistar Cushion 5b
Long run through John Forrest. Extended out to Eastern boundary of park and up to fence line but it wasn't any further than last week as the paths are more direct so I cut back across towards Hovea falls on the way back down to the tavern and then did a loop through the singletrack at the end of our street to get it over 20km. Felt ok on the flat and downhill but lacked strength on the uphills. Getting a little tired and sore towards the end so I picked up the pace a bit in the last couple of km. Felt quite strong running about 4:15/km up the railway and the last 300m down Casino Rd felt pretty cruisy at 3:50/km. A little sore under/behind left ankle at the end.
Saturday Mar 8, 2008 #
Event: NOL event 1 & 2
Running tempo (treadmill) 43:28 10.0 km (4:21 / km)
shoes: Adistar Cushion 5b
Did a tempo run on the treadmill at Club Sierra while Rachel ran outside. Someone had to stay in the gym since Liam was in the creche and I was keen to do some flat stuff before the bridges.
4k warm up mostly at 12km/h, a little slower at the start and a bit faster at the end.
5k tempo starting at 15km/h and increasing by 0.5 every km so 1km each at 15, 15.5, 16, 16.5, 17. Only 17km/h was obviously above 10k pace but I could have kept it up for a while. Total time for the 5km was 18:48.
1k warm down at 12km/h.
No problem with my right glute today, in fact no problems at all apart from nearly drowning in my own sweat.
4k warm up mostly at 12km/h, a little slower at the start and a bit faster at the end.
5k tempo starting at 15km/h and increasing by 0.5 every km so 1km each at 15, 15.5, 16, 16.5, 17. Only 17km/h was obviously above 10k pace but I could have kept it up for a while. Total time for the 5km was 18:48.
1k warm down at 12km/h.
No problem with my right glute today, in fact no problems at all apart from nearly drowning in my own sweat.
Gym 20:00 [0]
Abbreviated weights session. Wasn't in the mood for it and I should have brought a change of clothes.
Friday Mar 7, 2008 #
Running 43:35 [2] 7.35 km (5:56 / km) +120m 5:29 / km
shoes: Adistar Cushion 5b
Rehab loop. Very humid again this morning, glad I decided to go without a shirt. Legs felt terrible again which wasn't very surprising. Still tight around right glute and ITB, a bit of tingling all down the right side but pretty mild.
Thursday Mar 6, 2008 #
Running hills 1:06:53 [3] 10.41 km (6:25 / km) +350m 5:30 / km
slept:7.9 weight:69.8kg shoes: Adistar Cushion 5b
O'Connor Rd hills. Horrible conditions, very humid, almost started raining a couple of times but unfortunately never got going. Almost gave up and jogged home after struggling to make it up the hill at the end of the warm up. Decided I would do at least one hill before making a decision and it felt quite therapeutic (I took it pretty easy) so I decided to keep going but skip the sprints. Ended up doing 9 hills and pushed the last couple a bit harder including a sprint off the top of the last.
Wednesday Mar 5, 2008 #
Running 52:26 9.9 km (5:18 / km) +160m 4:54 / km
shoes: Adistar Cushion 5b
10k loop. Quite warm this morning. Right glute a bit tight again but not as bad as Sunday.
Tuesday Mar 4, 2008 #
Running intervals 1:00:37 12.83 km (4:43 / km) +150m 4:28 / km
shoes: Adistar Cushion 5b
Warm up from Club Sierra down railway and through Strettle reserve. Started with Rachel but went ahead after a couple of km. 3x2k with 1k recovery, first one on the bitumen on Strettle Rd and Phillips Rd then one out and one back on the railway from just East of Coppin Rd through Mundaring and back.
Warm up 22:34 (6:20,5:40,5:18,5:16) hr (118,130,128,137)
2k 7:29 (3:41,3:48) hr (150,157) max 161, 1k jog 5:29 (140)
2k 7:32 (3:45,3:47) hr (154,161) max 162, 1k jog 5:31 (141)
2k 7:25 (3:48,3:37) hr (156,164) max 168, .83k jog 4:37 (146)
Felt tired and slow. Effort felt like around 3k-5k pace but speed felt more like 10k-half marathon pace. Pretty hot with not much shade, didn't start until after 9am.
Warm up 22:34 (6:20,5:40,5:18,5:16) hr (118,130,128,137)
2k 7:29 (3:41,3:48) hr (150,157) max 161, 1k jog 5:29 (140)
2k 7:32 (3:45,3:47) hr (154,161) max 162, 1k jog 5:31 (141)
2k 7:25 (3:48,3:37) hr (156,164) max 168, .83k jog 4:37 (146)
Felt tired and slow. Effort felt like around 3k-5k pace but speed felt more like 10k-half marathon pace. Pretty hot with not much shade, didn't start until after 9am.
Gym 30:00 [0]
Usual weights at Club Sierra. Bumped into Kirsten Miller and spent quite a while talking to her so cut a few exercises a bit short to make sure I was finished before Rachel got back from shopping (didn't want the icecream to melt).
Monday Mar 3, 2008 #
Running 37:58 7.35 km (5:10 / km) +120m 4:47 / km
slept:7.1 weight:70.1kg shoes: Adistar Cushion 5b
Rehab loop. Right glute still tight despite a bit of massage and stretching before starting. Otherwise felt reasonably good.
Sunday Mar 2, 2008 #
Running long 1:29:25 [3] 17.97 km (4:59 / km) +410m 4:28 / km
slept:7.4 weight:70.3kg shoes: Adistar Cushion 5b
Long run through John Forrest with Hoggster. Usual loop but extended a little further to the north again (to the fence line between Hovea and Red Hill this time). I think Andy was responsible for the pace being a bit faster from the start but I felt pretty good so was happy to keep the solid pace all the way through. Still got a cold but I'm really not noticing it at all while running. Achilles/heels felt the best they have in a long time on a run of this length, didn't notice any pain or stiffness at all. Right glute very tight again, maybe it is the weights as it has been tight on Wednesday and Sunday after doing weights on Tuesday and Saturday. Tried to stretch a bit during the drink stop near the tavern, didn't feel as though it was working at the time but I didn't notice it much after that so maybe it did help.
Saturday Mar 1, 2008 #
Running 41:23 [2] 7.35 km (5:38 / km) +120m 5:12 / km
shoes: Adistar Cushion 5b
Had trouble sleeping due to my cold and really felt like going for a run while I was lying in bed at 5am. Finally got up at about 5:45 and did the rehab loop in the dark. Thought about waiting for it to get light but I suspect the urge to run would have passed by then. Felt pretty good but the LED headlamp isn't really bright enough to see all the rocks (you don't realise how rocky these tracks are until you try to run them in the dark) so I had to take it pretty slow. Just starting to get light enough to see when I finished. Felt much better out running than I did lying in bed but started to feel a bit sick again just as I was finishing.
Gym 30:00 [0]
Usual weights.